Main – CrossFit


Push Jerk (Heavy Triple)


Metcon (Time)

50 Wall Balls (20/14lbs)

25 Strict Pull Ups

40 Wall Balls

20 Strict Pull Ups

30 Wall Balls

15 Strict Pull Ups

20 Wall Balls

10 Strict Pull Ups

*20 Minute Cap

Use a band if you need. Even if you complete a few rx pull ups each round and need a band later on, that’s ok.


Hang Power Clean (Every 2:00×3)

A set of 10 hang power cleans every 2:00×3. Build to max weight. STICK TO THE TIME FRAME!

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